Start Your Fitness Routine This Fall
5 Tips and Motivation Hints to Start Your Fitness Routine This Fall!
By Lynn VanDyke author of Melt the Fat
The crispness of autumn’s air settles in after a long summer of hot and humid weather. The leaves begin to turn vibrant colors and the children head back to school.
Adults settle back into their regular routines and begin preparing for the upcoming winter months.
If you’re like most adults, one of your priorities is to lose weight and tone up. Perhaps you want to drop a few dress sizes or add a few pounds of lean muscle. Whatever your goal may be this season.
Here are five tips that will jumpstart your fat loss:
- Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
- Drink a cup of water at each meal.
- Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
- Cardio should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
- Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can search the web. Try using the search term “strength training woman” or “strength training men” to narrow down your results. Include the quotation marks for best results.
It is possible for us to begin the autumn season and start checking things off of our “To Do” list. The secret to successful fitness programs lies in correct execution. Non-stop dieting or crash course fitness regimes will not help you achieve lasting fat loss.
4 Tips to keep your motivation strong though the fall and winter months.
- Join a gym and talk with a personal trainer about your specific goals.
- Find a workout buddy.
- Create a fitness and nutrition journal. Log your daily food intake and workout program. Also note your moods and feelings. Contact me for a free workout log.
- Invest in an ebook. An ebook is an electronic book that many fitness professionals are creating. The ebook should be authored by a master trainer and offer you a complete program on fitness and nutrition. Having a complete guide by a master trainer is one of the cheapest and best ways to succeed.
Whether your goal is to slim down or bulk up, combining the 5 tips above with a focused fitness and nutrition program is the absolute best path to long-lasting fat loss. Should you have any questions, please feel free to contact me. Your success depends on you!
About the Author …
Lynn VanDyke is a master trainer and fitness nutritionist. She has authored the wildly popular ebook, Melt the Fat. It is yielded as one of the best fitness and nutrition ebooks available.
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You Can Lose Weight This Fall
Turn over a new leaf …
Lose weight this fall …
Are you waiting till New Years to begin your weight loss program?
My question to you is WHY?
You can begin losing weight this fall!
Don’t put off tomorrow what you can do today.
So many times we put off our weight loss efforts till after the New Year, thinking there’s no way we can lose weight or get through the Holidays while watching our weight.
The truth is if you begin your exercise and weight loss program now, you’ll be less stressed during the Holidays.
So many people seem to associate the word “diet” with deprivation. Don’t deprive yourself. Deprivation has never been an effective way to lose weight.
Remember, dieting is not about depriving your self. It is ALL about eating great healthy tasting meals and snacks at regular intervals. Learn to eat to Live Your Life To The Fullest!!
Try not to fall into that old saying “I live to eat”. You can truly enjoy life and even lose weight when you learn to “Eat to Live.”
Start losing weight now, and then during the weeks that the Holidays are in, set a goal to not gain weight. This is just important as losing weight. If you can maintain your weight during the holidays, you’re one step ahead of the game. If you wait till the New Years, you just might find yourself up to ten pounds heavier.
Fall is a beautiful time of the year. Enjoy nature. Take a walk and breathe in the fresh crisp air. The weathers cooled down, so now is the perfect time for you to begin an exercise program out doors. Rake the leaves yourself and burn some calories instead of paying someone else to do it for you.
Fall is also the season for some delicious tasting produce. Find some new recipes and try them out. You might just be surprised to find out that you like them.
What’s in season you ask?
There’s golden butternut squash, delicious red and green apples, juicy grapes, pomegranates, sweet potatoes, mushrooms. cauliflower, pears and of course pumpkins. Tantalize your taste buds.
Tantalize your taste buds while getting vitamin enriched foods that are high in fiber. An additional bonus is that they are all low in calories. You can eat your fill and still shed pounds. Of course you’ll need to add grains, lean protein, healthy fats and dairy to your daily food intake.
Eat Soup Make some homemade vegetable soup using fresh vegetables like butternut squash, mushroom barley, etc. Be creative. A good cup or bowl of piping hot soup helps to fill you up and will decrease the calories you consume.
Think of autumn as an opportunity to establish good eating habits. You can lose weight this time of the year!
Increase your physical activity. Begin now to reduce the stresses of the holidays and any depression that might set in during the cold of winter.
Set your goals. Now is a great time to start your program. Find your perfect diet at eDiets.com
Wishing you success as you lose weight this fall.
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Our Cravings
If you’re like me, you’ve probably heard that…
“Cravings are our bodies telling us that we need something”
It’s interesting to note that, you seldom hear about people craving spinach (except Popeye) or broccoli, salad and other low calorie foods. So, it’s hard to believe that cravings tell us what we need …
The other night when I came home from work “I wanted something, but couldn’t Figure out what!”
I tried eating a variety of things even after I was full.
It then dawned on me that I didn’t want food …
I wanted energy because I was physically and mentally exhausted. My body didn’t need energy or food … it needed SLEEP … and was trying to find a substitution.
Our cravings are usually triggered by emotions or sight …
- Have you ever seen a commercial for Twinkies and then just had to have one?
- Have you ever been sad or depressed and crave chocolate?
- Have you ever ate a whole bag of chips as you were winding down from the day?
What is it that we crave?
For most people it’s usually something with a high fat content, sometimes salty and sometimes sweet.
According to a research at University of Alabama at Birmingham we have two kinds of appetites – metabolic and hedonic.
Metabolic Appetite is needed for energy or calories.
Hedonic Appetite happens when we restrict appetizing foods. In response, “our brain’s reward system kicks in and causes us to crave yummy tasting foods,”
According to a recent study at Flinders University in Australia, visual and sensual distractions are effective in decreasing cravings.
If certain places set off cravings try to avoid them …
- Don’t drive by the donut shop on the way to work
- Steer away from the break room at work
- Stay out of the kitchen between meals
- Stay away from the Cinnabons at the mall
While on your weight loss plan it’s important that you eat a variety of foods. Plan for your favorite foods and don’t have any forbidden foods. This should decrease your cravings.
The key is knowing the difference between real hunger and emotional cravings, and learning how to control them.
Struggling to Lose Weight?
Try the 12-Lesson Program at DietWatch to free you from Emotional Eating.
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Simply Water
Water for a Snack?
Water is a great beverage no matter which diet plan you choose to follow. It quenches your thirst, and helps flush out toxins in your body.
If you are in the habit of snacking during the day, your mouth is used to having something to keep it busy. Why not give it water?
At about 3:00 in the afternoon when dinner is still a couple of hours away, try a nice, cold glass of water. It will help take your mind off of snacking and fills the gaps between meals.
What’s wrong with soda or diet soda?
Tooth decay, diabetes, and even cancer, along with a wide variety of other ailments are blamed on soda by some scientists and health advocates. The reason is simple. The main ingredient is high-fructose corn syrup, which is pure sugar. The remaining ingredients are chemicals.
You might ask, “What about diet soda, it doesn’t have any sugar?”
That is true; however it has more chemicals than regular soda. Many scientists believe these chemicals and artificial sweeteners in particular should be studied more thoroughly. There is a general consensus among those in the medical field that artificial sweeteners are at least partly to blame for the obesity epidemic the world faces today.
Water doesn’t cut it for you?
There are many people who do not like to drink plain water. So how do you start drinking more water?
It helps to make small changes, like any other healthy goal. If you typically drink two glasses or cans of soda per day, replace one with a glass of water. After a month or so, replace the other soda with water.
Want to make your water more palatable?
Try adding a slice of fresh citrus. Another option is the flavored or carbonated water that is now widely available. Make sure to look at the label to avoid additional sugar or artificial sweeteners. Filtered water, mineral waters, carbonated or non-carbonated, are another appealing alternative.
Another alternative to midday snacking is to have a cup of coffee or tea – No added sugar, sweetener, or milk. Too much caffeine can have negative effects, such as making you jittery or affecting your adrenal glands; which can interfere with your hormones and contribute to insulin resistance and weight gain.
Alcohol also has drawbacks. It is primarily a carbohydrate which contributes to weight gain. Of course it is widely known that alcohol also inhibits your decision making abilities…which makes that bag of chips or greasy burger look even more appetizing.
What it boils down to is that water is really the best beverage for your body. It helps you stay healthy and feel better. It helps hydrate your cells, cleanses your body and helps you lose weight.
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What You Need to Know About Organic Meat
Organic meat comes from livestock that are not given any hormones or antibiotics. Natural meat is not the same thing as organic meat. There are strict guidelines which must be adhered to before obtaining organic status.
When an owner of a cattle ranch chooses to go organic, there is a three year process in which several things must take place. The land has to build up its fertility first, which is known as the conversion stage. Once the land has been deemed fully organic, additional guidelines are set in place to assure that the livestock are properly raised.
The grass, or feed, that is grown must be certified as 100% organic. No fertilizers or pesticides can be used. Even the fence posts must be untreated in order to meet the strict guidelines imposed. The feed must be free of animal by-products. The livestock must be able roam freely, their well-being is a priority.
Any machinery used on the farm must be cleaned regularly. Livestock are checked to ensure they are healthy. If any of the livestock develops a condition in which intervention (in the form of antibiotics) is required, the organic status is lost.
Organic status must be accomplished from the beginning (the inspection of the farm and animals) through the processing and distribution of the meat to be labeled organic meat. If the meat that is sold in supermarkets does not have the USDA Organic label affixed to the package it is not considered organic.
Organic meat typically costs more than conventional meats. This is mainly due to the labor intensive management of the farms. Farms are annually inspected to ensure they are staying within the organic status guidelines.
If you compare organic meat to traditional meat, you will notice remarkable differences.
Such as:
- The use of hormones are allowed in conventional meat; but are prohibited in organic meat.
- Feed and grass grown with fertilizers and pesticides are fed to traditional livestock; but are not allowed on organic farms.
- Cattle are confined and cannot graze on conventional farms; they have complete access to the land and are not confined on organic farms.
- Traditional farms feed their cattle animal by-product; this is strictly prohibited on organic farms.
These are just some of the more notable differences between traditional (non-organic) meat and organic meat. All of the practices aforementioned are the reasons many consumers are opting to pay more for organic meat-they know it is of the highest caliber.
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Stalled Weight Loss-DON’T GIVE UP!
Has your weigh loss stalled? Wondering what to do?
Every New Year you hear almost everyone say that “losing weight” is (one of) their New Year’s Resolution. Was this your resolution? How have you done?
It is important to stay motivated whether you have a lot of weight to lose or just a few pounds. Some people give up after a few months, and then there are others who persevere day after day waiting for the first glimpse of change.
When it happens, not only does the scale reflect that, but you notice the difference and so do your family, friends, and co-workers. These things help you stay motivated to keep on going until you reach your goal. But, one day, the scale stops reflecting a weight loss and the numbers stay the same.
You are still thirty (insert your number here) pounds away from your goal…and the scale won’t budge. What to do?
The first thing you must NOT do is give up. Look at this way-you may not be losing weight, but you aren’t gaining any either. Plateaus are experienced several times over the course of a healthy weight loss program. In the beginning, it comes off fast and steady because the changes are new to your body. You are increasing your metabolism and decreasing caloric intake which melts those pounds away.
Water loss accounts for about the first ten pounds of weight loss. As your body adjusts to your new physical activity, more calories are burned which results in even more weight loss. Plateaus come when your body gets used to the routine. Don’t stress…giving up will only put you back at square one.
The first thing you should do is stop weighing yourself. Throw the scale away or pack it away-out of sight for a bit. Even though you may not believe it, I’m sure you’ve heard it before (and it IS true): muscle weighs MORE than fat!
If weight training has been an instrument of your weight loss program you should keep in mind that as your muscle mass increases so will your weight. You may still be losing fat, but the weight of the increased muscle will balance everything out.
To get off of your current plateau, take a look at your diet and exercise program. If you haven’t changed your fitness routine in awhile, consider making some changes. Try something new.
If you have been doing aerobics five times a week, try switching to the treadmill, or an elliptical trainer. Muscles need to continually be challenged in order to grow.
If exercise is still a challenge, take your diet into consideration. For example, if you have been having a “free” day more than once a week you may be taking in too many calories. Go back to what you were doing when you started your weight loss program. Keep a food journal for a couple of weeks to track what works for you and what gets the scale moving again.
Remember to take it slow and change one thing at a time. When you do make a change, give it a full month, and then check the results. Weight loss isn’t easy, but it’s worth it and it is rewarding when you do reach your goal! Don’t Give Up!!!
If you haven’t already joined an online program Give eDiets a try – You won’t be disappointed. They offer forums for support, phone consultations with a REAL LIVE nutritionist, and ALL the tracking tools you need – for less than a cup of your favorite mocha a week.
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Motivation for Weight Loss
Here’s a short little poem called MOTIVATION. I hope you enjoy it.
Thought it may be short, it holds the key to weight loss success!
Make short term goals
Out with the negative thoughts
Think of why you want it
Imagine how you will feel
Visualize the future you
Acknowledge your successes
Treat yourself with respect
Investigate new ideas and foods
Observe your healthy lifestyle
Never give up and never give in
Author Unknown
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Yoga for Weightloss?
Yoga is well known for relieving stress, increasing flexibility and building muscle tone. Since it is not known to promote weight loss you might be interested to know that it helps burn calories - YES you can use Yoga for Weightloss!
Traditional yoga works our muscles even though it is not an extremely active sport. You’d rarely break a sweat just holding yoga poses unless you were in a very hot room. However, building muscle through yoga allows us to burn calories more efficiently. When you take part in a good aerobic workout, you will see greater results than you would without building muscle through yoga.
Discipline is another benefit of yoga. It can help give you the discipline to stick to your diet and exercise program. Yoga enhances the relationship between mind and body which can give you the motivation you need to take better care of yourself. Lack of motivation and discipline are common problems among those who want to lose weight, so this can be extremely beneficial.
New Incarnations of Yoga
Non-traditional yoga classes may be what you’re looking for if you want to lose weight solely through yoga. There are many yoga styles that offer the traditional benefits of yoga as well as a cardiovascular workout. These include (but are not limited to):
* Vinyasa Yoga-This style of yoga is based on movement from one pose to another while practicing yoga breathing techniques. Sun Salutations are used frequently, but other poses are involved as well. This will be done in hot rooms sometimes, to increase sweating.
* Ashtanga Yoga- This complex style of yoga includes six different series of poses. Each series is more complex than the one before so it is extremely important to start at the beginning and work your way up.
*Power Yoga- Power Yoga is the Americanized version of yoga. It combines traditional yoga breathing techniques with faster, more active movements.
These styles of yoga are more likely to work up a sweat and increase your heart rate than traditional yoga. They may not give you as much of a workout as aerobics, however they combine weight loss and cardiovascular benefits with the flexibility training and muscle building of yoga. For those who do not have the time to participate in two separate workout programs, these may be great options.
Yoga and aerobics have little in common besides being forms of exercise. Traditional yoga can enhance the effects of more intense workouts and these new, popular styles of yoga give you the best of both worlds. If you find yourself bored or disappointed with other workout routines, try to add or switch to yoga and see if that is the answer you are looking for.
If you’re new to yoga, iTrain offers a Yoga/Stretching workout! It’s a Multilevel class providing strength & flexibility. You can Download on your computer, mp3 player or on a CD. Best part is the price!
For more information on Yoga techniques and benefits you may be interested in Yoga for the New You. It’s a Complete Guide To Yoga For Students And Beginners. Devoted To The Enrichment Of The Mind, Body And Spirit.
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Portion Control The Key To Losing Weight?
How many times have you heard that the key to weight loss is portion control?
The problem is that many of us do not know the difference between a portion and a serving.
Packaged foods and restaurant foods are usually two to three times a normal serving size.
Studies show that we will eat what’s put in front of us. And so much has “been put in front of us” that we perceive oversized meals as normal.
Many of us have lost the ability to “eyeball” a true serving size. This is why portion control is so important in your weight loss and maintenance phase.
Calories do count so when making your meal choices and practicing portion control – Choose lower calorie foods more often than higher calorie foods.
My dad used to always say “I live to eat”. If this describes you, learn to “Eat to Live”. Learn proper portion control. Obtain and maintain your ideal weight. You’ll live a longer healthier life and will truly be able to enjoy life!
What’s the difference between a portion and a serving?
A portion is how much food you eat at a meal or a snack.
A serving is a standard amount set by the U.S. Government or the amount of food listed on a product nutritional label.
So portion control actually means how many servings you eat at a meal or snack. A portion can be one serving or four. It all depends on how much you decide to eat.
A serving on a food product may or may not correspond with the standard amount. Servings on product labels are not recommendations of how much you should eat. It is simply a way of letting you know the nutritional values in a certain amount of food.
If you look on a box of macaroni and cheese, the label lists a serving as 1 cup. However according to the USDA a serving of macaroni is 1/2 cup.
The USDA recommends 6-11 servings bread, cereal, rice and pasta. So if you eat one cup of macaroni and cheese and count it as one serving, you are doubling your food intake. It’s worse if you eat the whole box of macaroni and cheese.
The FDA recommends that daily we should eat …
6-11 servings bread, cereal, rice and pasta
1 serving size = 1 slice of bread, 1/2 bagel, 1 oz dry cereal, 1/2 cup cooked cereal, rice or pasta
3-5 servings of vegetables
1 serving size = 1 cup raw leafy greens, 1/2 cup chopped vegetables, 3/4 cup vegetable juice
2-4 servings of fruits
1 serving size = 1 medium apple, banana, or orange, 1/2 cup chopped fruit or berries, 3/4 cup juice
2-4 servings milk, yogurt and cheese
1 serving size = 1 cup milk or yogurt, 1 oz natural cheese, 2 oz processed cheese
2-3 servings of meat, poultry, fish, dry beans, eggs and nuts
1 serving size = 3 oz cooked lean meat, poultry or fish, 1 egg, 1/2 cup cooked beans, 2 tablespoons peanut butter, nuts or seeds.
While practicing portion control, you’ll want to keep the above servings in mind. If you are attempting to lose weight staye in the lower range of the servings per day.
Tip: Many overweight people eat too fast. Often times it’s like we are trying to be the first one to finish eating. When I was a little girl … I tried to eat as fast as my mom. It’s really silly when I think back on it. Why not try the opposite – try to be the last one to finish eating. By eating slower, you’ll enjoy your food more and get full on less – which makes portion control easier.
Measuring & weighing our food constantly just isn’t practical. Learn to “eyeball” standard portion sizes. Once you’ve mastered this simple technique portion control will be easy at home and when dining out.
Portion Control thru Serving Sizes
An easy way to recognize a serving of food is to compare them to common objects.
| 3 ounces of meat or poultry is the size of a deck of cards |  |
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3 ounces of fish is the size of your checkbook |
| 1 ounce of meat is the size of a matchbook |
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1 pancake is the size of a CD |
| 1 cup of salad greens or 1 medium fruit is about the size of a baseball |
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1/2 cup of rice, pasta, potatoes and ice-cream is the size of 1/2 of a baseball |
| 1 1/2 ounces of cheese is about 4 stacked dice |
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1 teaspoon margarine is the size of 1 dice |
| 2 Tablespoons peanut butter is the size of a ping pong ball |
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1 piece of cornbread is about the size of an average bar of soap |
| 1/4 cup raisins is about the size of 1 large egg |  |
Another way to determine serving size is by using your hands.
A salad should be about the size of two fists
A medium baked potato about the size of a fist
½ cup of potatoes, pasta or rice is the size of a clenched fist
1 cup cereal flakes is the size of a fist
3 ounces lean meat, fish or poultry should be the size of the palm of your hand
1 ounce of cheese is about the size of your thumb
1 teaspoon of oil is about the size of the tip of your thumb
I don’t like using the hand method for portions simply because our hands are all different sizes. Think of an average womans hand when using this method. My husbands hand is literally twice the size of mine … so if he used his hand, he’d be eating double the amount that he should be.
As you continue to practice proper portion control with the correct serving sizes, it will all become second nature to you.
Enjoy Your Weight Loss Journey!
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How Important is Calcium?
We all need Calcium. You need to consume plenty of calcium every day whether you are young or old because it is essential for your health.
Calcium is an important nutrient that everyone needs. It can help adults’ battle osteoporosis and help kids’ bones grow strong. Calcium can help control blood pressure and help the function of your nervous system.
Calcium from dairy products:
If you eat a lot of dairy foods you probably get a good amount of calcium from your diet. Most milk products have a fair amount of calcium, and milk itself is one of the best sources. Yogurt, cheese and ice cream also provide a great deal of calcium.
Three to four servings of dairy products every day will give you enough calcium. A cup of milk or bowl of cereal, two servings of cheese, and a yogurt will give you your body the calcium it needs.
Calcium from non-dairy sources:
Many people do not consume enough calcium through dairy products. Some people are lactose intolerant or allergic to milk, others are vegans, and some people just don’t like dairy products. Therefore it can be more difficult – though not impossible – to get your daily recommended amount of calcium if you avoid dairy altogether.
Salmon and canned sardines provide as much calcium as most dairy products. These sources of calcium would work well for many of the people mentioned before, except for vegans.
Tofu along with vegetables such as broccoli, peas, brussel sprouts, turnips, collard greens, and kale are all excellent choices for anyone seeking calcium from non-dairy sources.
If none of the options above appeal to you, there are still other ways to get calcium in your diet. Almonds and sesame seeds provide calcium. Many different foods are also fortified with calcium in order to make it easier for consumers to get enough of it. Some of these foods include cereal, orange juice, bread, and various drink mixes. If you drink soy milk, some brands have added calcium as well.
People that do not get sufficient calcium through diet alone are often advised to take calcium supplements.
Children and teenagers need higher amounts of calcium than adults, so this is especially true for them. If you are using a multivitamin, it is crucial that you read the label to find out how much calcium it contains. Many multivitamins do not contain adequate amounts of calcium, so a separate supplement may be needed.
Much of the population today does not consume enough calcium in their diets. This can and will lead to bone loss as well as other problems. Even if you do not like milk or other dairy products, it is still entirely possible to consume enough calcium. Calcium can do great things for your health, whether you obtain it from food sources or supplements.
Technorati Tags: Calcium, Calcium Rich Foods, Dairy Products, Calcium from Non-Dairy
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